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Program: GLUTE GAINS

  • Phase: 1
  • Weeks: 1-4
  • DAY 1, DAY 2, REST, DAY 3, REST, DAY 4, REST
Day 1
Day 2
Day 3
Day 4

DAY 2: (UPPER)

1A

1 Incline DB Press

Note: Keep back flat on bench and ribs compressed.

SETS: 4

REPS: 8

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

1B

Wide Grip Neutral Pulldown

Note: Don’t excessively arch lower back, keep ribs compressed. ~120-180s rest

SETS: 4

REPS: 8

RPE (Weeks 1-4): 7,7,8,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

2A

Glute Extension (45-Degree)

Note: Load with med ball, DB or BB once comfortable with movement

SETS: 4

REPS: 12

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

2B

Prone Bench Row

Note: Keep ribs compressed and chest/head on bench. Can stand or lay down. DB, KB or BB, your personal preference. ~120-180s rest

SETS: 4

REPS: 10

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

3A

Seated DB Lateral Raise

Note: Chase that pump.

SETS: 4

REPS: 25

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

3B

Standing Rope Curl

Note: Reach elbows out (protract shoulder) and supinate wrists. ~90-120s rest

SETS: 3

REPS: 15

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

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